RecipesFrom the test kitchen
Garlicky Kale and Collards with Sesame
Two sturdy greens braised soft with plenty of garlic and finished with nutty sesame for a calcium rich side.
Kale and collards are among the most calcium rich leafy greens you can cook, and pairing them in one pan gives you both the pepperiness of kale and the meaty bite of collards. A slow saute with lots of garlic softens their sturdy leaves, while a splash of water lets them steam down to silky ribbons. Sesame flour and whole sesame seeds stir in mineral-dense crunch and a toasty finish. This side suits anyone building a plant-forward plate who wants greens that hold up next to bold mains and reheat well through the week.
Method
- 1
Warm the olive oil in a large deep skillet over medium heat and add the garlic, cooking 1 to 2 minutes until fragrant but not browned.
- 2
Add the collards first with the salt, tossing to coat, and cook 3 minutes since they take longer to soften.
- 3
Add the kale and the water, cover, and steam 6 to 8 minutes, stirring once, until both greens are tender.
- 4
Uncover and cook off any excess liquid, 2 to 3 minutes.
- 5
Sprinkle in the sesame flour and toss so it coats the greens and thickens the pan slightly.
- 6
Toast the whole sesame seeds in a dry pan for 1 minute, scatter over the greens, taste for salt, and serve.
Why this scores well
Original analysis by NutriVerdict
Kale and collards both deliver calcium, vitamin K, vitamin C, and carotenoids while staying very low in calories, so their nutrient density per serving is high. Garlic adds flavor without fat, and the sesame flour and seeds layer in extra calcium, plant protein, magnesium, and unsaturated fat. Cooking the greens in just oil, garlic, and water keeps the dish focused on whole foods, which is what drives the strong score here.
Tips
- Stack and roll the leaves before slicing to make quick, even ribbons.
- If the greens taste bitter, a small squeeze of lemon at the end rounds them out.
What this plate is built on
This recipe leans on foods that are good sources of calcium, vitamin c, dietary fiber, protein and vitamin a. The recipe density score above is the average Nutrient Density Score of its whole foods, computed the same way for every recipe on the site.
Storage and make-ahead
Cool completely, then refrigerate in an airtight container for up to 5 days; the flavor deepens overnight. Reheat gently in a covered skillet with a splash of water, or microwave in short bursts. These cooked greens freeze well for up to 2 months, so portion and freeze any extra for quick sides later.
Variations and swaps
- Stir in a spoon of tahini loosened with water for a creamier, saucier finish.
- Add a pinch of red pepper flakes and a splash of cider vinegar for a tangy, spicy version.
- Fold in cooked chickpeas at the end to turn the side into a light main.
What to serve it with
Pile the greens next to roasted sweet potatoes, grilled tofu, or a piece of baked fish. They also make a good bed for a fried egg at breakfast or a scoop of brown rice at dinner. Toasted sesame seeds on top tie them to a simple sesame-dressed grain.
Note: This describes the nutrients in the ingredients and is not a substitute for personal dietary advice.
Frequently asked questions
Do I have to remove the stems?
Kale and collard stems are tough, so removing them gives a better texture. If you want to use them, slice them thin and add them a few minutes before the leaves so they soften. Otherwise save them for stock.
Can I use only one green?
Yes. A double batch of either kale or collards works fine. Adjust the cook time since collards need a little longer to turn tender than kale does.
What is sesame flour?
It is finely milled sesame seeds with some oil pressed out, which gives it a concentrated toasty flavor and extra protein. If you cannot find it, use two extra tablespoons of whole sesame seeds or a spoon of tahini loosened with water.
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